Post-Training Expectations of Protein

Someone in the gym recently asked me about my agreement with the convention of post-training consumption of whey protein for growth and recovery. I thought it was a bit odd this convention is still discussed in inquiry about agreement. The other unusual thing is that although this is what was stated, what the person really wanted was some original insight into how to best position protein consumption for maximum growth and recovery. The post-training temporal window is the best time for protein consumption, as it assists natural processes in setting up the rest of the anabolic chain, thus positively affecting the nitrogen contribution capacity of other protein consumed within later meals. During the post-training temporal window, protein consumption can have its nitrogen retention effects improved upon through additional glutamine, taurine and the use of HMB. It can also be enhanced with the inclusion of calcium caseinate to supplement existing whey proteins at night time (through casein's time release mechanism for amino acids and anti-catabolic position that counterbalances the rapid amino acid release of whey's anabolic position). The macro-nutrient flexibility of protein in regards to its potential time release and amino acid saturation range should not be assessed in isolation. Remember, nutrient positioning is based more on the timing of certain physiological states to exploit commensurate advantages in partitioning effectiveness and recovery. For example, in highly depleted states (i.e., post-training phase where no food has been eaten for at least 3-5 hours prior, and only anti-catabolic supplements where used) whey has far more effective amino acid saturation than if it were consumed 2 hours after a high protein based meal. Therefore, the temporal and physiological state positioning in terms of when to take protein at the right time is just as important as the quality of the protein source itself.


Recommended Product(s):

Syntrax Nectar Whey Protein Isolate

Glutamine

Probolic Casein Protein

HMB